Strength: 12 min EMOM
1: 50% Strict pull up
2: 8 Bulgarian split squat (4 each leg)

Metcon: 4 rounds for time
400 m Run
30 Wall ball 20/14
20 Russian kettlebell swing 24/16
Time cap: 20 min

Scaled:
4 rounds for time
400 m Run/ Row
20 Wall ball 6/4
15 Russian kettlebell swing 12/8
Time cap: 20 min